Notes
2.5 mi WU + 4x(1 mi tempo + 400m recovery) + CD.
Training Plan Entry
Tempo
8 mi
AT5 = 4 x mile @ 77 - 90%, this will vary with individuals. (Pace should be approximately 10 seconds per mile faster than your marathon pace.) 2-3 minute rest between miles. Warm-up and cool down 2-3 miles. You should feel exhilarated after these workouts, ready to do more.